BENCHMARK WOD JACK’S TRIANGLE: For total reps:
AMRAP 2: Max-reps deadlifts (155/225 lb)
AMRAP 19:
4 strict pull-ups
11 box jumps (24/30 in)
13 hand-release push-ups
23-cal bike
AMRAP 2: Max-reps deadlifts (155/225 lb)
– No rest between AMRAPs.
Intermediate: For total reps:
AMRAP 2: Max-reps deadlifts (135/185 lb)
AMRAP 19: 4 strict pull-ups | 11 box jumps (20/24 in)
13 hand-release push-ups | 15-cal bike
AMRAP 2: Max-reps deadlifts (135/185 lb)
– No rest between AMRAPs.
Beginner: For total reps:
AMRAP 2: Max-reps deadlifts (55/75 lb)
AMRAP 19: 4 foot-assisted pull-ups | 6 box jumps (6/12 in)
8 hand-elevated push-ups | 12-cal bike
:45 rest
AMRAP 2: Max-reps deadlifts (55/75 lb lb)
– No rest between AMRAPs.
Home Workout:
For total reps:
AMRAP 2: Max-reps dumbbell deadlifts (35/50 lb)
AMRAP 19: 4 alternating dumbbell rows in a plank | 11 jumping squats
13 hand-release push-ups | 10 shuttle runs
AMRAP 2: Max-reps dumbbell deadlifts (35/50 lb)
– No rest between AMRAPs.
– Use two dumbbells.
– 1 shuttle is 25 ft down and back.
Cool down:
1 set: 1:00 elevated pigeon stretch/side